Beginner Indoor Training Week 2 Day 4:
20 minutes Warm up: 5:00 @ 90RPM increasing to max cadence
3x12 min Tempo, 5 min RBI, every 3 min add a 10 sec out-of-the-saddle acceleration to a max effort
Total Time: 01:25:10
Category: Explosive Power
Author: bsimons14
Intervals 5 minutes of Warm up <92rpm at cadence 90 2 minutes of 95 at cadence 95 2 minutes of 100 at cadence 100 2 minutes of 105 at cadence 105 1 minute 30 seconds of 110 at cadence 110 30 seconds of 120 at cadence 120 1 minute of 90 at cadence 90 10 seconds of Max at cadence Max 1 minute of 90 at cadence 90 10 seconds of Max at cadence Max 1 minute of 90 at cadence 90 10 seconds of Max at cadence Max 4 minutes 40 seconds of Cool down <92 at cadence 90 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 5 minutes of Rest at cadence 90 and zone recovery 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 5 minutes of Rest at cadence 90 and zone recovery 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT 10 seconds of > 450 Watts at cadence 120 and zone maximal 5 minutes of Rest at cadence 90 and zone recovery 5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP] 6 minutes of Cool down period HR <96bpm at cadence 90 and zone recovery with heart rate recovery